Take the Plank Challenge to Carve Your Core

Updated on 6/23/2018 at 6:10 PM

POPSUGAR Photography | Kathryna Hancock

We're here to help you challenge your core (you're welcome) with this plank series. It's part of our Jump-Start fitness plan, helping you move every day for two weeks. This challenge uses all sorts of planks to give your arms, abs, back, and butt a great workout. Click here for a printable PDF of this challenge.

Directions:

Warmup: Do 3 minutes of light cardio followed by 2 minutes of active stretching for your upper body with: shoulder and arm circles, both forward and backward; scarecrow (here's how to do the exercise to warm up your shoulders and hips); and wrist circles.
Round 1: Hold each plank for 30 seconds.

Plank
Elbow plank
Side plank right
Side plank left
Reverse plank

Round 2: Hold each plank from previous round for 45 seconds. If you're a beginner, modify this workout by skipping this round.

Round 3: Perform each plank for 45 seconds, resting for up to 15 seconds between moves if needed.

Elbow plank with side tap
Plank with shoulder tap
Side elbow plank with twist on right
Side elbow plank with twist on left
Spiderman plank (aka creepy crawler)

Cooldown: Stretch your back, chest, and shoulders.

Keep reading to review all these plank variations.

Plank

Balance on your hands and toes with your body in one straight line, hands underneath the shoulders, and feet hip-distance apart.

Elbow Plank

Balance on your forearms and toes with the body in one straight line, elbows directly under your shoulders.

Side Plank Left

Balance on your left hand and the outside edge of your left foot with your body in one straight line. To modify, stagger your feet and bring your top leg forward.

Side Plank Right

Balance on the right hand and the outside edge of the right foot with the body in one straight line. To modify, stagger your feet and bring your top leg forward.

Reverse Plank

Flip your plank and balance on your hands, fingers away from the body, and heels maintaining a straight line from your feet to your head — really squeeze your butt to help keep your pelvis from sagging. To modify, do an advanced bridge by bending your knees and placing your feet flat on the floor (here are more details on this modification).

Elbow Plank With Side Step

Start in an elbow plank and alternate stepping your legs to the side keeping your toes off the floor. To modify, tap your toes to the floor.

Plank With Shoulder Tap

In a plank, alternate bringing your hand to the opposite shoulder without allowing your torso to twist.

Spiderman Plank (aka Creepy Crawler)

In plank, open your knee to the side and bring your knee to your elbow and alternate sides. To modify, just lift leg open to the side.

Elbow Plank With a Twist Right

In elbow plank on your right side, twist to bring your left elbow to your right hand. To modify, twist to bring left elbow forward.

Elbow Plank With a Twist Left

In elbow plank on your left side, twist to bring your right elbow to your left hand.